Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More
Class will start at 0830. First heat is set for 0900. If you did not sign up, show up anyway, and you will be added to one of the last heats. 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots...Read More
There will be no 0845 class this Friday. Sorry for an inconvenience. Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95) For Time...Read More
Speedy at the top of her first bar muscle-up! Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups** *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35) ...Read More
Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy. 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups** *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx:...Read More
Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board. Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More
Strength & Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat...Read More
What do you do after competitors class…find out the balancing weight of a one-ended weighted bar. 🙂 Games WOD will be performed in all classes. However, the competition setup will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Strength & Conditioning: 2016 CrossFit...Read More
